Workout Description

Why This Workout Is Very Hard

This workout combines moderate-heavy overhead pressing weight with extremely high volume (100 reps) in a penalty format that prevents strategic rest. The burpee penalty creates a vicious cycle - fatigue forces breaks, burpees increase fatigue, making subsequent pressing even harder. Most athletes will accumulate 25-50+ burpees, turning this into 15-20+ minutes of brutal shoulder endurance work with compounding fatigue.

Benchmark Times for BURN OUT

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): One hundred shoulder presses will severely test shoulder and tricep muscular endurance, with grip fatigue becoming a major limiting factor.
• Endurance (7/10): High volume shoulder pressing with burpee penalties creates significant cardiovascular demand, especially as fatigue accumulates and rest periods increase.
• Strength (6/10): Moderate loading at 115/75 pounds requires substantial pressing strength, though not maximal effort for most athletes.
• Speed (4/10): Strategy revolves around managing break frequency to minimize burpee penalties while maintaining sustainable pressing pace.
• Flexibility (3/10): Overhead pressing requires adequate shoulder mobility and thoracic extension, with burpees adding hip flexion demands.
• Power (2/10): Primarily a grinding strength endurance test with minimal explosive movement requirements, except during burpee transitions.

Movements

• Shoulder Press
• Burpee

Benchmark Notes

This workout is 100 shoulder press at 115/75 lbs with 5 burpees every time you break the set. I'll analyze this as a high-volume barbell movement with penalty burpees. Movement Analysis: - Shoulder Press at 115/75 lbs: This is a moderate load (roughly 70-80% of typical overhead press for most athletes) - 100 reps total is very high volume - Penalty structure: 5 burpees for every set break Set Breaking Pattern: - Elite athletes (L9-L10): Might break into 4-5 sets (20-25 reps each), incurring 15-20 burpees - Advanced (L6-L8): 6-8 sets (12-17 reps each), incurring 25-35 burpees - Intermediate (L3-L5): 8-12 sets (8-12 reps each), incurring 35-55 burpees - Novice (L1-L2): 12-20 sets (5-8 reps each), incurring 55-95 burpees Timing Breakdown: Shoulder Press: 2-3 sec per rep when fresh, degrading to 3-4 sec with fatigue Burpees: 4 sec per rep Transitions/Rest: 5-15 sec between sets L10 Calculation (Elite): - 100 shoulder press in 5 sets: 100 reps × 2.5 sec = 250 sec - 20 penalty burpees: 20 × 4 sec = 80 sec - Transitions/rest: 4 × 10 sec = 40 sec - Total: ~370 sec, but accounting for some fatigue: 420-480 sec L5 Calculation (Average): - 100 shoulder press in 8 sets with fatigue: 100 reps × 3.2 sec = 320 sec - 35 penalty burpees: 35 × 4 sec = 140 sec - Transitions/rest: 7 × 15 sec = 105 sec - Additional fatigue factor: +20% - Total: (320 + 140 + 105) × 1.2 = ~680 sec L1 Calculation (Novice): - 100 shoulder press in 15 sets with significant fatigue: 100 reps × 4 sec = 400 sec - 70 penalty burpees: 70 × 4.5 sec = 315 sec - Transitions/rest: 14 × 20 sec = 280 sec - Additional fatigue/form breakdown: +25% - Total: (400 + 315 + 280) × 1.25 = ~1240 sec This workout doesn't match any iconic benchmarks exactly, but shares characteristics with high-volume barbell work. The penalty structure significantly increases time variability between skill levels. Final targets - L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Two movements: Burpee (bodyweight/gymnastics) and Shoulder Press (external load/weightlifting). Equal 50/50 split between G and W modalities.